Beans

In ancient Greece, minor public officials were elected by drawing beans. The person who got the white bean got the job.

NUTRITION

Beans are a good source of several nutrients, such as:

Folate is especially important for pregnant women. It supports cell function and tissue growth.

Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol.

Copper is a mineral that supports bone, heart, brain and immune health.

WAYS TO EAT AND COOK WITH BEANS

If you’ve got a can of beans, you’ve got the beginning of dinner!

3 Can Salsa: Drain and rinse 15-ounce cans of black beans, corn, and diced tomatoes with chilies. Place mixture into a large bowl with 1 teaspoon cumin, 1 Tablespoon of lime juice, and salt and pepper to taste. Mix and serve with tortilla chips, on chicken or with fish.

Lightened Up Refried Beans: Heat the 1 Tablespoon of oil in a large skillet over medium heat. Once oil is bubbling, add ½ of a chopped medium onion and cook until soft, about 3 minutes. Stir in 2 cloves of finely cut garlic (or ¼ teaspoon garlic powder) and 1 teaspoon chili powder. Cook for 1 minute. Drain and rinse 1, 15-ounce can of beans. Add beans, 1/3 cup chicken broth and 1/3 cup water to the pan. Cook until the beans are warmed through, about 5 minutes. Mash the beans with the back of a large spoon. Add more chicken broth, if needed. Season with salt and pepper to taste. Stir in 2 Tablespoons of fresh cilantro leaves.

Nutrition Facts Serving size 1 cup

Amount per serving Calories 245

Total Fat 1.1g 2% Saturated Fat 0.2g 1% Polyunsaturated Fat 0.3g Monounsaturated Fat 0.2g Cholesterol 0g 0% Sodium 407mg 14% Potassium 746mg 21% Total Carbohydrate 44.8g 15% Dietary Fiber 15.4g 62% Sugar 0.6g Protein 15.4g 31%

Vitamin A 0% Vitamin C 2% Calcium 8% Iron 20% Vitamin D 0% Vitamin B6 20% Magnesium 21% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.